CrossFit Japan – trek to Mount Fuji. From left to right, Richard, Felixia, and Vince with Paul in the center.

August 14th 2005 CrossFit gymnastics coach Roger Harrell will unveil “Everyman’s Gymnastics” in a one day training seminar at Novato Gymnastics in Novato, California. This event will be a seminal moment in our longstanding effort to reintroduce to athletic strength and conditioning one of the most potent training stimuli in all of sport - gymnastics, which has tragically been absent from general athletic training for decades. All comers regardless of age, weight, sex, or experience are welcome and will benefit from this training. Register early if you plan to attend. Here is Coach Harrell’s suggested preparation for the event.

Posted by lauren at July 17, 2005 8:49 PM

Comments

Three days behind on WOD, but FIRST to post today! Hoo Hoo!

Comment #1 - Posted by: jimc at July 16, 2005 9:11 PM

Um.....please forgive/ignore that previous.

Comment #2 - Posted by: jimc at July 16, 2005 9:12 PM

So am I a "nancy" or a "mary"? Hmmm, I'll have to ponder this one tonight...

Comment #3 - Posted by: Jon at July 16, 2005 9:36 PM

Woops, I mean a "cindy" or a "mary". Geeze, this is what happens when I am on the computer too late!

Comment #4 - Posted by: Jon at July 16, 2005 9:37 PM

Holy crap. I was thinking today "You know, I really should try Cindy, just for the hell of it."

And here we are.

That's kind of scary. Good, too...

Comment #5 - Posted by: Eric C. '07 at July 16, 2005 9:49 PM

This workout looks awesome. I hope to do well.

Comment #6 - Posted by: Kris at July 16, 2005 9:54 PM

It looks like a Cindy day... but its gunna hurt after what happened on saturday

Comment #7 - Posted by: Vince at July 16, 2005 10:33 PM

Ah. I was just on Mt. Fuji myself about this same time last year. Great workout as the thin are, sharp grades and high winds just make you push that much harder. Where did you guys stay or did you just get the ascent in one shot? I stayed at Fuji-san Hotel (it was the last place before the ascent to the top). All during the night climbers clambered into that little "hotel" and piled into the group sleeping quarters. Some guy who bunked next to me had the most inhuman snore I have ever heard. Imagine a wombat, a bear and a wood chipper all making noise at once and you'll come close to the poor guy sleeping next to me. Oh well. Good climb and great picture.

Comment #8 - Posted by: Ronnie at July 16, 2005 11:26 PM

hey crossfit Japan where do you guys train????

Comment #9 - Posted by: Niall at July 17, 2005 2:36 AM

Ronnie I have to say it was pretty challenging, a 10m walk at 3500m feels like a 400m sprint in a WOD, but we made it up there in about 4 hours, it was alot of fun.
I cant believe they call the Fuji-san a hotel..its more of a shack..I was actually glad that we didn't sleep over night but overall I had a great time and I suggest that anyone who is visiting Japan in the summer months should give it a try.
My only advice is to get some shoes with some decent ankle support, the way down is really rough on your ankles and knees.
BTW... my personal best in "Cindy" is 23 :)
We are at Yokosuka Naval base, bunch of Corpsmen, I think they call us the "wrecking crew" at the gym :) Just shoot me an email if you are around here and we can go train together.

Comment #10 - Posted by: Paul at July 17, 2005 2:43 AM

Cindy as Rx'd:
18 sets at 5000'.

Comment #11 - Posted by: mw at July 17, 2005 3:55 AM

i was just thinking we hadn't done cindy in awhile. she's my favorite.
will Roger Harrell be coming to the east coast to have a gymnastics seminar anytime? it looks like a good time...

Comment #12 - Posted by: kls_19970 at July 17, 2005 4:15 AM

hmmmm. not sure why my email address appeared on the previous post. apparently it's too early in the morning...

Comment #13 - Posted by: kls at July 17, 2005 4:16 AM

2000m erg (C2) piece:
7:22.7

(why?)

"Cindy"

10 rounds (pullups -15kg via gravitronithon)

Comment #14 - Posted by: Sandy S at July 17, 2005 4:46 AM

Oh, and why are my knees so "clicky"?

Comment #15 - Posted by: Sandy S at July 17, 2005 4:47 AM

Yea... wrecking crew... that damn volcano wrecked me. I think my best for cindy was 20 mins. I'll let you know what the new time is tomorrow.

It's in Yokosuka,
BTW Insturctor Grady congratulations on the exceptional rehab and the great pull up achievement, I hope to meet you in person some day.
Only when my package will be ready for submission :)... until then... I'll keep training.

Comment #21 - Posted by: Paul at July 17, 2005 6:40 AM

cindy as rx'd

20 rounds

Comment #22 - Posted by: paulw at July 17, 2005 6:49 AM

Cindy as rx'd 25 rounds

Comment #23 - Posted by: steve72 at July 17, 2005 7:45 AM

My chin-up bar is on order so I subbed 135 lb bent over rows for the Chins. I know its not the same but I'm limited until my bar come in.

So 7 rounds of:

5 135 lb betn over rows
10 pushups
15 squats

Jim

Comment #24 - Posted by: Jim N at July 17, 2005 8:11 AM

Cindy-15 rounds,abit lethargic.

Comment #25 - Posted by: guy at July 17, 2005 8:33 AM

"Nancy" 7 rounds + 2 HSPU

HSPUs done off 12" stools - full range with hands below shoulders each rep, head touching floor. All five consecutive the first two rounds, breaks on all the rest. These really slowed me down. Right leg pistols rock solid, left were not. Pullups all done strict with no kip - the hole in my hand where a callous used to be is too raw for kipping pullups.

Comment #26 - Posted by: kelly moore at July 17, 2005 8:55 AM

Cindy - 17 rounds

Been CF'ing for about 7 months. I remember my first Chelsea, where I only kept pace for about 5 minutes, and managed only 17 rounds for the entire 30 min. Good improvement for me. Thanks again to the CF gurus!

Comment #27 - Posted by: Will Hunter at July 17, 2005 8:58 AM

23 rounds plus 4 pullups in 20 minutes. much better than last time which was only 19 rounds, pretty nice improvement in only a month.

Comment #28 - Posted by: Dan Orozco at July 17, 2005 9:05 AM

No gym equipment at the house so I had to use the local park, it was good though, took my wife and daughter out. Completed Cindy with 21 sets in 20 minutes with no broken sets or exercises.

Comment #29 - Posted by: Justin Spicher at July 17, 2005 9:16 AM

SAM L:

Meet us in front of Gold's @ 10:20 if you want.

Comment #30 - Posted by: Maximus at July 17, 2005 9:30 AM

Paul, thanks for the invitation. I would love to train with you guys, but I'm here in the states (San Diego). My girlfriend is Japanese and I was visiting Japan with her. I may try to get over there again next summer, so if you are still there, I'll definitely try to hook up with you. Doing a WOD in Japan would rock! There was a family from my church here in San Diego stationed at Yokosuka Naval Base but they have since returned to the states. Love to have that experience, being the squirrely gaijin that I am. I'm envious of your opportunity to be in that beautiful country. :) Oh, and thanks for protecting my rights and serving our country.

Comment #31 - Posted by: Ronnie at July 17, 2005 9:38 AM

My goodness! There must be something that I am doing wrong. I was only able to do seven rounds of Cindy.

Comment #32 - Posted by: Kris at July 17, 2005 9:47 AM

I'm recommending a new shirt - Smallpox Vaccination: Mess You Up. Feeling like crap because of that thing so I'll double up WOD tomorrow.

Shomar Shabez!

Comment #33 - Posted by: dan at July 17, 2005 10:42 AM

Hehe, no Kris, I'll pretty much guarantee you got seven. which is nothing to be ashamed of. But when you're relatively new, be prepared for the "regulars" to thrash your numbers be a factor of 3 or 4 on a regular basis. I'm finally getting out of the perpetually whipped crowd, and you will too.

Comment #34 - Posted by: Kalen M. at July 17, 2005 10:43 AM

2000 meter C2 row in 7:27 (missed PR by 2sec)

Will get to the girls later today...

Comment #35 - Posted by: Erik at July 17, 2005 10:49 AM

"Cindy"
11 Rounds, same as 6.04.05.

Last time I "did her" in the p.m., my usual training time. This time, first thing in the a.m. on an empty stomach. A neighbor also stopped by which cost me about 90 sec. Happy with no loss but of course want more rounds per.

Kris, 7 rounds is awesome! Thats about 6.5 more than the average person can probably do.

Comment #36 - Posted by: Rob M. at July 17, 2005 10:56 AM

Cindy
6 rounds complete

Live Strong

Comment #37 - Posted by: Hooger at July 17, 2005 11:03 AM

14 + 5 PU's.

A PR and just over one set better than last time. I hope the trend continues. Using the kip I was able to do all PU sets w/o letting go of the bar. It's funny how improvements in one area begin to expose weaknesses in others which then take my focus and are stimulated to catch up. Truly dynamic.

11 rounds in May-->13+2 in June-->14+5 in July

Comment #38 - Posted by: David B. at July 17, 2005 11:10 AM

Cindy, by the way.

Comment #39 - Posted by: David B. at July 17, 2005 11:11 AM

CINDY 22rnds 5 PUs... ring PUs this time

Comment #40 - Posted by: dave k at July 17, 2005 11:14 AM

Cindy 14 rounds. Used my rings I just got. Brings kipping to a whole new level...guess I need to relearn. pushups were done facing down a steep hill

WOD was number 2 for the day (ran 5K)
Cindy
12 full rounds. Unassisted kipping pull-ups. First round unbroken, next 9 rounds 3-2, last 2 rounds 2-1-1-1.
Push-ups on toes.

Comment #44 - Posted by: Krista J. at July 17, 2005 11:43 AM

cindy...23

Comment #45 - Posted by: Jake at July 17, 2005 11:46 AM

Cindy. 18 rounds + 5 pullups. Big improvement from last time +3.3 rounds! All pullups and squat sets unbroken. My kipping is really improving. Pushups are the limiting factor and I did a variety from full body to from the knees to half-and-half (lower plank up from knees). All pushup sets broken after the first 3 rounds.

Comment #46 - Posted by: Norma at July 17, 2005 11:49 AM

19 rounds.

Comment #47 - Posted by: Tony Eason at July 17, 2005 11:49 AM

Long time follower, first time poster. Lovin every moment of it though! You guys are animals...and your daily performances are truly motivating! Keep up the good work!

WOD: Cindy
20 rounds w/ 10kg vest

Comment #48 - Posted by: arob at July 17, 2005 11:55 AM

Did 20 round with (185 bwt)50lbs. weight vest and stabillity ball pushups. Had to see what it's like for the big guys I am pushing into this.

Comment #49 - Posted by: Paul Peterson at July 17, 2005 11:56 AM

Did 21 rounds

Comment #50 - Posted by: Matt Roodzant at July 17, 2005 11:56 AM

9 complete rounds

Comment #51 - Posted by: robertb at July 17, 2005 11:58 AM

Paul Peterson, Matt Roodzant, Tony Eason all did Cindy forgot to include that in posts.

Comment #52 - Posted by: Paul Peterson at July 17, 2005 11:59 AM

Finally broke the 20 round barrier, with a full 20 plus 5 pullups and 10 pushups. Could definitely have done a couple more rounds had I not been fighting pukie the entire time. Looking forward to another go when the barf-faced clown isn't staring me in the eyes.

Comment #53 - Posted by: TK at July 17, 2005 12:00 PM

Cindy 14 rounds and I loved every minute of it. BWT(Big Man)

Comment #54 - Posted by: Bryce Riddell at July 17, 2005 12:00 PM

Cindy
18 rounds

Comment #55 - Posted by: J at July 17, 2005 12:06 PM

CrossFitting from the USS Tarawa this week with the 13th MEU. Did an 11:06 Helen yesterday with the rockin' and rollin' of the ship and all. Not my best time, but a new experience nonetheless.

Will post results for Cindy later.

Comment #56 - Posted by: Mulcahy at July 17, 2005 12:11 PM

first-timer: 7 rounds, w/135lbs. squats x4 then 95x3
(bw190). What weight are you all using for squats? Nobody says...
Great fun!

"Cindy" with a different dress...
5 Rounds: substituted towel chins for pull ups and dips for push ups.

David Stryker, the squats are bodyweight and rock bottom. You did it with weight? Burly, that would have crushed me.

Comment #59 - Posted by: RyanA at July 17, 2005 12:23 PM

I did Cindy, 21 rounds + 5 pull-ups + 5 push-ups, slightly off from my PR of 22 rounds even. This time I did it in the hot sun and I was wearing shoes, instead of in my cool basement barefoot. Next time I'll see if I can beat 22 in my basement barefoot.
I notice we seem to have switched entirely from "Chelsea" to "Cindy". Anyone know why?

Comment #60 - Posted by: Sam L at July 17, 2005 12:36 PM

Cindy Modified:

3 assisted pull-ups
5 push ups with knees on ground
7 squats

20 minutes = 14 rounds + 3 pull-ups

Comment #61 - Posted by: Leanne at July 17, 2005 12:40 PM

I see, said the blind man...
I guess I'll have to redo Cindy, when I can stand/squat again!
Thanks RyanA.

Comment #62 - Posted by: david stryker at July 17, 2005 12:44 PM

Cindy

Dang...thought I'd do better...but had a major eventful day yesterday...almost died in a freak car accident in my funcar...driveline failure let to a spinout at over 70mph, car up on 2 wheels and oncoming traffic...good times!

Anyhow, did 15 rounds...felt really good and did the first 10 within 10 minutes...then I slowed down too much. Good news is that this was the first one I did with everything unbroken!

Comment #63 - Posted by: tedw at July 17, 2005 12:55 PM

20 and "change" (5 PU's and 5 of 10 Push-ups) in 20. Not as many as last time.
Didn't wall out today - stayed right around 5 sets in 5 min. w/ form very strict throughout.

Funny now that pullups and squats have improved the pushups are slowing me down. Last time was 12 rounds on the button.

Comment #75 - Posted by: Rico at July 17, 2005 3:56 PM

Well, Before i started Crossfit i used to think I was pretty fit. I spent a few months in norther california and got introduced to Crossfit Norcal...(a great bunch) and learned how woefully unfit i really was. I was bummed when i had to leave, but these posted WOD's are fantastic. Too bad theres no classes in western colorado. Anyway, Cindy just about had me puking my wheaties with 24 rounds.

HSPUs were done off the Smith machine, using my legs only for balance. Smakced my knee real good trying to mount the thing, still hurts a lot. Pistols were good, right leg is shakier than left (they were done in front of a pole for balance). Got 1 good kipped pull-up in, but everything else was dead hang.

Managed 20 rounds of Cindy in 113 degree weather. It's notb as many as I had hoped but I'll take it.

Comment #94 - Posted by: Romad85 at July 17, 2005 6:40 PM

Cindy @ 18 RNDS, I'll get 20 next time.

Comment #95 - Posted by: Larry L at July 17, 2005 6:48 PM

Tired and slow today.

WU= 400m on TM (146,143,141) told you I was slow today.

Cindy:
18 rounds
should be 20-25

thanks!

Comment #96 - Posted by: Murph at July 17, 2005 6:54 PM

Cindy: 20 rounds arrg down from 20 last time, should of hit 21. I had no jump today.

Comment #97 - Posted by: Troy Archie at July 17, 2005 6:58 PM

Kalen,

Thank you for the vote of confidence. I have no intention of ever quitting this stuff because I already see some results.

Thanks again and God bless.

Kris

Comment #98 - Posted by: Kris at July 17, 2005 6:59 PM

1/2 Cindy: 8 rounds in 10 minutes.

Comment #99 - Posted by: brandt at July 17, 2005 7:29 PM

~3.2mi run in the am...25:18

WOD: 22 rounds + 5/10/7...PR by about 1 round. squats limited me as usual, and the early run probably made them worse. still, a PR is a PR.

Comment #100 - Posted by: ediddy at July 17, 2005 7:35 PM

Cindy

14 rds.
2 round improvement over the last time this came araound.

Comment #101 - Posted by: Shawn E. at July 17, 2005 7:39 PM

15 rounds as rx'ed. Did the whole workout with my 8 year old son. Things got a bit desperate when he lapped me but I was able to get back in there when he finally took a rest. His pullups were modified (feet up on a crossbar) but all else with great form. Good one!

Comment #102 - Posted by: Damon Stewart at July 17, 2005 7:46 PM

Looks like Cindy is a popular girl :-)

20 rounds.

Comment #103 - Posted by: EliC at July 17, 2005 7:47 PM

Cindy - 11 rounds @ 18:30

Could've easily gotten 12, maybe 13. I just decided I was finished. -shrug-

Comment #104 - Posted by: Chuck Pelowski at July 17, 2005 7:50 PM

20 rounds of Cindy with a few seconds left. Started all at the top of each minute. Good pulls; last three sets broken though. Nice sweat to shake off the FGB from yesterday.

Comment #105 - Posted by: Steve HB at July 17, 2005 7:56 PM

Cindy - 21 rounds.

Comment #106 - Posted by: Steve W at July 17, 2005 8:26 PM

Cindy - 6 or 7 rounds... kinda lost track due to the exercise induced delirium.

Pullups were my primary limiting factor. First two sets were unbroken, but after that had to do them one at a time.

Mary in a hotel room at 9000 feet altitude, doing pullups on a door.
Legs were tired from tromping around in the mountains the last couple of days. HSPUs were to a 3 inch pillow on the floor.
8 complete rounds, plus 5 HSPU.

Comment #114 - Posted by: Paul Si at July 17, 2005 9:04 PM

CINDY:- 11 rounds and 3 additional pulls.

First workout back using shoulder,in about 2-3 weeks. Used bands for the pulls and pushups from knee to ease back in, shoulders a little sore after but happy to be using it again.

Comment #115 - Posted by: Fi at July 17, 2005 9:09 PM

First time doing CrossFit. Thought I was in decent shape. Did Cindy with heavy breathing. 13 rounds. Def. going to incorperate CrossFit into the PT program

I'm stoked!
A Cindy PB at 25rds, 5 pu, 10 push up.
Note: I did my army PT test last week expecting to get PBs in all of the strength events: I did, But also dropped 26 seconds off my 1.5 mile run -- crossfitting since Feb - Rock on......

Comment #125 - Posted by: Dave Hill at July 18, 2005 4:42 AM

Cindy: 24 sets as rx'd.

Comment #126 - Posted by: jasonh at July 18, 2005 6:08 AM

cindy, 20 rounds in 16 minutes before the blisters took over

Comment #127 - Posted by: adrian at July 18, 2005 6:12 AM

Cindy: 15 rounds in 20 minutes.

All pushups and squats completed in sets, but after about 7 rounds I was just jumping up and resisting on the way down for pull ups.

Comment #128 - Posted by: D. Vessey at July 18, 2005 6:35 AM

Cindy as rx'd 28 rounds

Comment #129 - Posted by: mperry at July 18, 2005 7:27 AM

6 rounds of Cindy. Pullups broken from the third round, then pushups, squats only in the last round. But 4 months ago I couldn't do any unassisted pullups...

Comment #130 - Posted by: ALF at July 18, 2005 7:36 AM

Cindy = 14 rounds + 3 pullups - up one round from last time.

Comment #131 - Posted by: Patrick at July 18, 2005 8:47 AM

Cindy - Lucky 13

Comment #132 - Posted by: Scott at July 18, 2005 9:30 AM

cindy: 13 and 2 more pull ups before the count down timer went off at 20 min.

my pull ups suck, but I don't even notice the push ups. the squats start to hurt half way through.

Comment #133 - Posted by: turkish_n IZ at July 18, 2005 9:40 AM

Cindy: 16 rounds + 5 Pullups + 7 Pushups.

Comment #134 - Posted by: John Messano at July 18, 2005 10:44 AM

9 rounds in 18:33 compare to 6 rounds in 19:08 on 6/5/2005 (that was my third WOD) so I am happy with the progress!

Comment #135 - Posted by: Michael Schmitt at July 18, 2005 11:23 AM

Cindy

19 rounds + 5 pull-ups in 20 mins

PR by a huge margin!! Last time I did Cindy, I did 4 pull-ups per round and still only managed 16 rounds. Today's PR comes only 2 hours after my best ever Fran. Happy days.

Cheers, kempie

Comment #136 - Posted by: kempie at July 18, 2005 11:46 AM

Cindy-

16 rounds + 5 pull-ups

Comment #137 - Posted by: Jason Fox at July 18, 2005 11:54 AM

Cindy

I got 8 rounds today... Getting back into shape gives me more empathy for clients who are just starting out youknow? I forgot how hard it was in the beginning.

Anyway, it's a new challenge. I'm just glad to be healthy. And I ain't afraid of no Rhabdo! J/K, I kinda took it easy today =)

First time for Cindy. BW 240#.
9 rounds plus 5 pull-ups. First two rounds of pull-up unbroken. After that, they got more and more broken and assisted. All pushups and squats unbroken.
I was hoping for a better result, but the pullups are killing me.

Comment #145 - Posted by: Andy S at July 18, 2005 5:51 PM

SW Ridge Superior, 2hrs 38min 14sec Car to car
then to work

Comment #146 - Posted by: Jim Howe at July 18, 2005 5:52 PM

cindy-20 rounds-2 round improvement
-outside-real humid, i looked like i went swimming in my clothes afterward

that's pretty good andy, i know you are my height and about 70lbs heavier-my first time i think i did about 13 rounds, so i would say you did pretty damn good!

I'm calling bullsh!t on someone right now.
Me.
Last Cindy I posted 16 rounds and then went after the MMA challenge.
This Cindy 13 rounds and 5 pull ups. Can't change that much in 2 months, can I? In all fairness, my elbow is screwed up, my achillies on the right sucks, and today my shoulder was crap.
Perhaps rest is in order, but I do a lot of that already.

Dan,
Pics going on your website? I'll look.

Comment #163 - Posted by: Ron N. at July 19, 2005 4:18 PM

Finally did Cindy: 23 plus pulls, pushes and 3 squats; a PR I think.

Comment #164 - Posted by: matt halperin at July 19, 2005 8:27 PM

Mary
9 rounds

Comment #165 - Posted by: Jeff at July 19, 2005 9:10 PM

Ron-

I sent the best one to Lauren. If it doesn't pop up here it'll be on the site or the boards.

-D.

Comment #166 - Posted by: Dan Silver at July 20, 2005 1:56 AM

16 rounds + pu + pu

shoulder on push-ups are the crux.

Comment #167 - Posted by: Jim Howe at July 20, 2005 7:17 AM

Abraham Lincoln Crossfit

Joe out of town

Tom
13 rounds, pull ups became broken

Betsy
9 rounds or so, she forgot to count
Still working on first pull up, did jump pull ups and negatives until failure.